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Supplements to Consider When on the KETO diet

Supplements to Consider When on the KETO diet Over the last few years, the Ketogenic, or Keto, diet has grown in popularity. Adopting this eating style has resulted in significant weight loss for several people. The Keto diet's fundamental idea is that a person should take 60 percent fat, 35 percent protein, and roughly 5% carbohydrates—in other words, it's essentially a high-fat, moderate-protein, low-carbohydrate diet. Carbohydrates (which transform into sugar) should be limited to less than 50 grams (or 20-25 net carbs) per day on the Keto diet.

The Keto diet hasn't always been associated with slimming down. The ketogenic diet was first used to treat drug-resistant seizures in the 1920s, when it was discovered that children with seizures who did not respond to the few medications available at the time would benefit from a ketogenic diet. It's still effective for people who have medication-resistant seizures today. It was discovered that patients who began the ketogenic diet for seizure management also lost weight. As a result, it became popular among those attempting to lose weight.

While many people have had success with the Ketogenic diet, there is also a lot of misinformation about it. Before beginning any diet, check with your doctor to make sure it's good for you. Keto followers must also stay hydrated because constipation is common; some have also noticed weariness and menstruation irregularities. Others, on the other hand, say they're feeling more invigorated as they lose weight.

Custom Keto Diet
Examples of Foods Allowed on the Keto Diet

Non-starchy vegetables, such as broccoli, cabbage, cucumber, kale, arugula, garlic, jalapeno, spinach
Low-sugar fruit: avocados, blueberries, strawberries, raspberries, cherries
Seafood: bass, crab, salmon, tilapia, tuna
Poultry: chicken, turkey
Meat: beef, pork, veal
Dairy: almond milk, coconut milk, cheeses, Greek yogurt (unsweetened)
Nuts and seeds: almonds, Brazil nuts, cashews, pecans, pistachios, pumpkin seeds
Fats: almond butter, avocado oil, coconut oil, butter, flaxseed oil, grapeseed oil, hempseed oil

How We Process Sugar

Sugar (glucose) is the primary source of energy for the body's cells. Sugar, on the other hand, comes in various forms, and many people are unaware of how much they take on a daily basis, which may be more than the body requires or can handle. When the body reaches its maximum capacity, extra sugar is stored as glycogen in the liver and muscles.

The human body can store a 24- to 72-hour supply of glycogen, allowing sugar to be readily available in the event of hunger. It gives humans an evolutionary edge by allowing them to survive in times of famine. When a person consumes more sugar than their body can store because they are not starved, the body converts it to fatty acids, which are subsequently stored as fat. Obesity, which has reached epidemic levels in several nations, including the United States and Europe, and is now more prevalent than ever, can be caused by excessive fat storage.

It’s important to read food labels because sugar can be listed under various names. Keep in mind that the following are all “code” terms for sugar:

Brown sugar
Corn sweetener
Corn syrup
Fruit juice concentrate
High-fructose corn syrup
Raw sugar

Sugar molecules ending in “ose”, such as dextrose, glucose, lactose, maltose, fructose and sucrose.

How the Keto Diet Works

The Ketogenic diet's low carbohydrate and sugar intake cause the liver to produce ketone, which causes adipose tissue to be burned. The body is duped into believing it's hungry, and the liver's glycogen stores will be depleted in one to three days. When it is depleted, the body enters ketosis and begins to destroy fat tissue for energy.

The main ketones formed by the body are β-hydroxybutyrate and acetoacetate. These molecules are then taken up by the body’s organs, muscles, and brain, where they enter the cells and are then used by the cells’ “powerhouses”, or mitochondria, to generate energy.

Ketosis can be maintained as long as carbohydrate consumption is kept to less than 50 grams per day (20-25 net carbohydrates) and physical activity is maintained. If you ingest more sugar or carbohydrates than you should, or if you reduce your exercise level, your liver glycogen stores will be replenished, and fat burning will stop.

Total Carbohydrates (grams) – Dietary Fiber (grams) = Net Carbs (grams)

Foods and Supplements to Help Support Those on the Ketogenic Diet

Seeds (Chia and Hemp seeds)
Raspberry ketones
Whey protein
Pea protein
Medium chain triglycerides (MCTs)
Coconut oil
Protein bars


There are many distinct sorts of nuts, each with its own set of vitamins and minerals. They are a good source of healthy fats and protein due to their high content of essential fatty acids. They're not only good for your heart and brain, but they're also a great snack for staving off hunger.

Almonds: rich in calcium, magnesium and vitamin E.

Walnuts: rich in omega-3 fatty acids and antioxidants. They can help lower cholesterol.

Hazelnuts: rich in vitamins C and B. They are also a good source of calcium and magnesium.

Cashews: rich in iron and high in magnesium. They are also an excellent source of micronutrient copper, which helps the body produce red blood cells along with healthy blood vessels and bones.

Peanuts: legumes by definition, peanuts are an excellent source of protein, fiber, and healthy fats. They are also rich in L-arginine, and amino acid important for circulation and heart health. Studies show peanuts to be a good source of resveratrol, which has anti-aging and longevity benefits.


Chia Seeds are high in protein and omega-3 fatty acids, and have been linked to a variety of health advantages. They appear to help reduce blood sugar, so they could be beneficial for those looking to lose weight. In fact, a 2010 study published in the European Journal of Clinical Nutrition found that chia seeds can assist diabetics lower their blood sugar and blood pressure. According to a 2017 study, chia seeds added to yogurt can aid with fullness.

Hemp seeds are a nutrient-dense food that have been consumed for thousands of years. It is critical to include hemp seeds in one's diet, especially when on the Ketogenic diet. The seeds come from the same plant that produces marijuana, but they contain very little THC, the intoxicating element in marijuana. Hemp seeds are high in the omega 3 fatty acid alpha-linolenic acid, as well as the beneficial omega-6 fatty acid linoleic acid. Hemp seed also contains the crucial gamma-linolenic acid (GLA), which has vascular health benefits, according to research. They're also a good source of protein, so many people use them in smoothies, salads and keto-bomb snacks.


Multivitamin - A research published in the Journal of the American Medical Association on June 19, 2002 suggested that all individuals take a multivitamin. A quality multivitamin gives extra nutrients when one follows a limited diet like Keto and/or practices intermittent fasting, providing additional assurance that the body is getting what it needs. For individuals following a ketogenic diet, this is essential. Dosage: Follow the directions on the label.

Raspberry Ketones - Some research demonstrate that raspberry ketones can promote fat burning, while others using animal models show that when supplemented, they can help prevent the formation of a fatty liver. Those who took a supplement containing raspberry ketones (along with other herbal compounds) lost more weight than those who took a placebo, according to a 2013 study published in the Journal of the International Society of Sports Nutrition. More research is required.

Whey protein is a popular supplement among individuals who exercise regularly and is frequently used as a meal replacement by those who are seeking to maintain or lose weight. It is derived from cow's milk and is a popular source of protein for those looking to bulk up. On the Keto diet, a whey protein shake can be utilized as a meal replacement. Dosage: Follow the directions on the label.

Pea Protein - A pea protein, meal replacement shake or plant-based protein powder should also be considered by those following a keto diet. Pea protein is advised for those who avoid dairy, like those who follow a vegan diet. One serving has less than one gram of carbohydrates. Recommended dose: As recommended on the label.

Magnesium - If muscle cramps occur during the diet, this macro-mineral should be given. Magnesium chelate (magnesium aspartate, magnesium citrate, magnesium malate) should be evaluated and given on a daily basis in amounts ranging from 125mg to 500mg. Magnesium can help keep bowel movements regular on the Keto diet because constipation is prevalent.

Medium Chain Triglycerides

Medium Chain Triglycerides (MCTs) - MCTs are a type of fat that can help people lose weight. Many people who follow a ketogenic diet use MCTs, which are used for energy and are less likely to be stored as fat than ordinary long-chain triglycerides. According to a 2015 study, MCTs can help people lose weight in a small way. Furthermore, there was no increase in blood cholesterol levels. They can be consumed by the teaspoon or blended into smoothies. Suggested dosage: follow the directions on the label.

Coconut Oil - This is one of most popular MCTs and is frequently used for its brain-health benefits and to help with weight loss. A 2009 study showed consumption for 12 weeks resulted in reduced weight around the waist. Coconut oil is an excellent option when cooking at low, medium, or high temperatures.

Protein Bars - Protein bars are an excellent snack or meal replacement for those on a Keto diet. Ensuring they are low in net carbs is important to make sure to stay below your daily carbohydrate goal.

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